Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 16 minutes (8 sets)
Snatch Pull + Power Snatch @ 80%+
C.
40-49
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
50-54
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 145/100 lbs
*Minute 2 – 155/105 lbs
*Minute 3 – 165/110 lbs
*Minute 4 – 175/115 lbs
*Minute 5 – 185/120 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
55+
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 135/95 lbs
*Minute 2 – 145/100 lbs
*Minute 3 – 155/105 lbs
*Minute 4 – 165/110 lbs
*Minute 5 – 175/115 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
D.
Five sets of:
Against a 3-minute clock, complete for max reps:
Run 400 Meters
Ring Dips x Max Reps
Rest 3 minutes
Total score is max reps.
55+
Stationary Dips x Max Reps
A. 135, 140, 145, 145, 150, 155(f), 150
B. 85, 95, 95, 100, 95 x 3
C. 135
D. rowed 500, and did 1 MU into dips (no low rings)
Started with a round of 5X5 back squats then
A. 185, 185, 185 (failed the jerk), 175, 175, 175
B. Skipped
C. 175
D. 94 all strict.
A. 180-180-185-190-195-200#
B. 130-130-130-130-135-135-137-137# (PR
A. 200#
B. 135#
C. 195# 205 felt super heavy…wasn’t even close
D. 104 total. If I could run better that would help!
A. 125# all sets
B. 70/70/70/70/75/80/85/85
C. made 125 failed at 130
C.a- I did an extra part because I thought we were suppose to do EMOM for Push press too!
I made that to 140 and then failed at 145# ( I should have read more carefully, but hey extra strength work is a good thing.) Any ideas why I can push press better than I push jerk? I will send video. I could really use some help with this.
D. 101 reps- 17/21/21/21/21
Yes, send video!
A. Up to 195
B. 135-145
C. Skipped
D. subbed muscle ups for ring dips 4/4/5/6/5=24
A. 125/125/135/135/145/155f/155
B. 105×4/110×2 short on time, 6 sets only
C. Made 135, failed 140….20# pr…guess I haven’t really tested this lately
D. 83 dips, I used metador for 3 rounds, rings for 2. Not quite full range but better.
Oh wow, great work Karen!
Did some M and a first. A did ,70,75,80,80,82kg not all sets at same weight. 82 is pretty much my 1 rm, as my jerk isn’t very good. But it is getting much better. B did this at 56,57,58,60,60,60,60,60kg. 60 is 85%. So felt good today. C I did this from rack which makes it little easier, because I don’t need to clean it.mgot up to 80 and failed 85 kg D this was pretty good. Got 149 reps of dips. Kipping of course. Was hoping for the 150 but didn’t know what I needed at last round. Feel like… Read more »
A) 83-93-103-108-113-118(missed jerk)
B) 73-78-83-88(f)-88(f)-83(f)-83-83(f)
C) *I made the assumption that these started on the ground* 100-105-110-115(PR) -120 (failed the clean)
D) 50 ring dips
Great job!!!!
Thanks Nichole : )
A. 145#/145/150/150/155/160(fail)/160(made it)
B. 110#/110/115/115/115/115/115/115
C. Made 135# (5# PR)
D. Had to leave unexpectedly….a couple hours later I ran 2 miles from home in 24:48 (8:23/8:25 min)
Fun day today!
A. 62.5 kg – 90%
B. Skipped
C. From 105 until 150 (68.5kg) – 11 minutes
D. I run and did 10 unbroken dips each time = 50 reps
Great job on those ring dips Renata!
If you were shouting at me I would have done 12 🙂
A)150#(3)/155(3)
B)110#(8)
C)145#/155/165/175(failed)
D)22/22/21/18/18=101
A. 245(f) -(twice aargh)backed off to 225 for sets 3-6.
B. 155# all sets
C. 205# (whew everything feels twice as heavy today)
D. 5 Rnds-34/38/35/33/31 total 171
Felt heavy and slow today:(
A. Up to 210#
B. Up to 170#
C. Up to 195# (PR)
D. 122 dips
Off to Atlanta for some U17 girls soccer – back at it on Monday! Have a great weekend!
Awesome work Joe!
Start off by saying I love Flu and cold season!!, Not really but fighting something off. A: 100, 102.5, 107.5, 110, 112.5, 115kg (missed jerk) Got in a really bad habit of leaning back in the jerk and not shoving my head through. Need to get rid of it quick 🙂 B: 60, 62.5, 65, 67.5, 70, 70(m), 70, 70kg C: Started at 70kg and added 5kg every minute. Hit 100kg. Not enough force out of the hole for 105kg. D: Skipped. My triceps are still tender and shoulders sore from last weekend! An extra days “rest” from ring dips… Read more »
A) 195 for all sets (failed the jerk on the last set)
B) 135,135,135,145,145,145,145,145
C) 185, 195 (f)
D) Was running short on time. 3 rounds, 65 reps
Resting next three days. Right now heading to Jyväskylä by train to spend next three days with cottage and family. Relaxing and eating a lot:) Going to be fully charged at Monday!
First masters qualifiers ever coming on end of this month and I’m ready:) I’m turning 40 officially at next month and actual competition is at December. I’m slightly over 40 when competition start and able to participate if passing the qualifiers. Looking forward to see what’s coming:)
That is awesome Sami! Have so much fun at the cottage and enjoy your time with the family!
What qualifier Sami?
Qualifiers are 29.10-9.11. More info can be found from here but unfortunately FB page is at finnish language.
https://www.facebook.com/linnamasters?fref=ts
They have following series
40-44
45-49
50-54
55+
How was your Showdown competition? I was monitoring results from web and have to say that Jonne is quite a beast and those events were brutal.
It was fun but very humbling. Saving grace is I didn’t finish last in any ebent(overall maybe but not in the events). It was all shoulders!!! Yeah there were a lot of good guys there and no one could keep up with Jonne. Good luck on the qualifier! Trust in the training.
Thanks, I will!
Silly question but are the thrusters from the floor?
Not a silly question! You can take them from the rack.
A) 225/235/245/255/275
B) 155/165/165/165/165/170/175
D). 3rds 122 reps
C) 225/235F rough after ring dips!!!